HEALTHY EATER #1 RECIPES Eggs & Toast 2 whole Eggs 1 slice Ezekiel 4:9 Sprouted Whole Grain Bread Lightly spray pan with Misto Olive Oil Sprayer. Cook eggs scrambled or sunny side up. Toast bread Your Favorite Berries, Fruit & Nuts In a bowl, combine your favorite fresh or frozen berries (blueberries, strawberries, raspberries) with your favorite fruit (i.e. banana, apple, peaches). Top with a tablespoon of nuts or seeds (i.e. chopped walnuts, sunflower seeds, hemp seeds, chia seeds). Serve warm or cold May serve over one cup light, non-fat yogurt
Dr. Becky s Favorite Salad () 4 cups Sweet Kale Salad Mix from Costco (or shredded cabbage and kale) 1 2 cup Black Beans 1 Tomato chopped 1 4 cup Onion sliced 1 Tbsp. dried Cranberries 1 Tbsp. raw sliced Almonds (substitute 4 Walnut halves) 1 Tbsp. raw Sunflower Seeds 1 Tbsp. Goat Cheese (optional) : Mix together in a bowl and enjoy with a low fat, low sugar salad dressing. No Pasta Minestrone Soup (Crock Pot) Serves 6 1 (6 oz) can Tomato Paste 1 cup Onion chopped 1 cup Celery chopped 1 cup Carrots chopped 2 cloves Garlic minced 1 tsp. Dried Oregano 1 (16 oz.) can Diced Tomatoes 4 cups Vegetable Broth 2 (15 oz) cans Cannellini Beans drained and rinsed 1 (15 oz) can Light Red Kidney Beans drained and rinsed 1 small Zucchini cut into ¼ inch slices 1 1 2 cup Baby Spinach Add tomato paste, onion, celery, carrots, garlic, oregano, diced tomatoes, vegetable broth, cannellini beans, and kidney beans to a 4-quart crock pot. Cook on low setting for 6 to 7 hours. Stir in zucchini and spinach and cook on high for 10 minutes. Serve.
Zucchini & Tomato Mix Serves 2 2 medium zucchini sliced 1 large onion sliced 1 large tomato chopped 1 cup fresh mushrooms sliced 1 tablespoon Mrs. Dash Salt-free Original Blend Water saute vegetables over medium heat until just tender. Sprinkle with Mrs. Dash Salt-Free Original Blend. NOTE: To water sauté, heat your skillet on high heat until water sputters when dropped in the pan. Use small amounts (2 or 3 Tablespoons) of water in the skillet, cover often, and add more water as needed until the vegetables are tender. Toast with Almond Butter 1 slice Ezekiel 4:9 Sprouted Whole Grain Bread (substitute other whole grain bread-3 grams fiber/slice) 1 tablespoon Almond Butter 1 small Banana Toast the bread. Spread almond butter on toast. Top with slices of banana.
Classic Vegetable Soup (Serves 6) 2 (1 lb.) bags frozen Vegetables for Soup 1 2 (1 lb.) bag frozen Lima Beans 1 2 (1 lb.) bag frozen Zucchini 6 cups Vegetable Broth (may substitute Beef or Chicken Broth) 1 (15 oz.) can Diced Tomatoes 1 2 Tbsp. Dried Thyme 1 2 Tbsp. Dried Oregano 1 tsp. Sea Salt 1 2 tsp. Black Pepper In a large pot, heat a few of tablespoons of water over medium heat. Add frozen vegetables and heat for 5 minutes. Add more water if needed. Add broth, tomatoes, herbs and seasonings. Stir and bring to a boil. Reduce heat and simmer for 10 minutes. Fruit and Berry Smoothie () 5 Ice Cubes 1 2 cup Unsweetened Almond Milk (try hemp milk for a tasty substitution) 1 2 cup Frozen Strawberries 1 2 cup Frozen Blueberries 1 2 cup Frozen Peaches 1 2 Banana Blend all ingredients in a high-powered blender until smooth. Add water if needed.
Hearty Bean Burgers Serves 4 1 4 cup Raw Sunflower Seeds 1 (15 oz) can Red Kidney Beans drained and rinsed 1 small onion finely chopped 2 Tbsp. Ketchup 1 Tbsp. Old-fashion Rolled Oats (substitute Wheat Germ) 1 2 tsp. Chili Powder 1 2 pound ground Turkey (optional) Preheat the oven to 350 degrees F. Wipe a baking pan with a thin coating of olive oil. Chop the sunflower seeds using a high-powered blender, food processor, or a hand chopper. Mash the beans with a potato masher and mix with the sunflower seeds. Mix in the remaining ingredients, including the ground turkey if you opt to add it. Form into four patties. Place patties on the baking pan and bake for 25 minutes. Remove from the oven and let cool for a few minutes so the patty is cool enough to pick up and compress in your hands to re-form into the shape of a burger. Return the burgers to the baking pan, bottom side up, and bake for another 10 minutes.
Your Favorite Salad () 4 cups Mixed Salad Greens Assorted Vegetables for Salad Prepare a salad with ingredients you enjoy using 4 cups of mixed greens. Add assorted non-starchy vegetables, such as tomatoes, onions, mushrooms, zucchini, snap peas, broccoli, cauliflower, etc. Top with 1/2 cup of any bean, such black beans, lima beans or black-eyed peas. Add a tablespoon of raw nuts or seeds, such as sliced almonds, walnuts, cashews, sunflower seeds, pumpkin seeds. Add a serving of chicken strips if you have not satisfied your lean meat allowance for the day. Add a tablespoon of low-sugar and low-fat dressing. Salad With Tuna Dressing Serves 2 1 (6.5 oz.) package water-packed Tuna drained 1 tablespoon Apple Cider Vinegar 1 small Dill Pickle (may use dill relish) 2 tablespoons nonfat plain Yogurt 1 medium Tomato chopped 8 cups Mixed Salad Greens Place tuna, vinegar, pickle and yogurt into a high-speed blender. Blend thoroughly. Serve on bed of lettuce with chopped tomatoes.
Whole Wheat Veggie and Bean Burrito (Serves 6) 2 (15 ounce) cans Black Beans drained and rinsed 1 2 pound cooked Ground Turkey (optional) 4 ounces Diced Green Chilies 3 Green Onions chopped 2 Tbsp. Dried Cilantro 1 4 tsp. Sea Salt 1 4 tsp. Black Pepper 1 2 cup Salsa 1 medium-sized Avocado diced 1 cup Lettuce shredded 6 medium-size Whole Wheat Tortillas In a large saucepan, combine the beans, cooked ground turkey, green chilies, green onions, cilantro, salt and pepper. Heat until warm through. Divide the bean mixture evenly among the tortillas. Roll up and place in an oven-safe dish. Top with salsa. Warm in the oven for 10-20 minutes at 350 F until heated through. Serve with lettuce and avocado. *Serve with Easy Refried Beans Recipe Cooked Peppers and Onions (Serves 2) 1 medium Red Pepper cut into slices 1 medium Green Pepper cut into slices 1 medium Onion cut into slices 1 large Tomato chopped Place all ingredients into a non-stick skillet. Spray lightly with olive oil from a Misto Olive Oil Sprayer (optional) Water saute' until tender. Serve.
Your Favorite Eggs 2 whole Eggs Prepare 2 whole eggs as you like, such as scrambled, as a veggie omelet, over easy, sunny side up, hard boiled, soft boiled or poached Do not add butter, fat oil or cream. Cook in a non-stick skillet that has been sprayed with cooking spray or olive oil from a Misto Olive Oil Sprayer Blueberry Banana Smoothie 1 cup frozen Blueberries 1 small Banana 1 2 cup low-sugar non-fat Blueberry Yogurt 1 2 tablespoon ground Flaxseed 5 Ice Cubes Place all ingredients in a high speed blender Blend until liquid consistency
Rainbow Crisp Salad 1 1 2 cups Spinach 2 1 2 cups Mixed Spring Greens 1 cup Red Peppers chopped 1 2 cup Carrots chopped 1 2 cup Cucumber chopped 1 2 cup Red Onion chopped Mix all ingredients together and serve with our Classic Balsamic Vinaigrette. Broccoli, Cauliflower & Carrots Serves 2 1 16 oz. bag frozen broccoli, cauliflower and carrots Cook according to package directions.
Bean and Barley Veggie Soup Serves 6 1 (16 oz.) bag frozen Vegetables for Soup* 8 cups Vegetable Broth 1 2 cup Pearled Barley 2 (15 oz.) cans Pinto Beans drained and rinsed 6 ounces Tomato Paste 1 teaspoon Onion Powder 1 2 teaspoon Thyme 1 2 teaspoon Oregano (try Italian Seasoning Spice for a tasty alternative) 1 2 teaspoon Basil 1 2 teaspoon Black Pepper 1 4 teaspoon Salt 2 large Bay Leaves In a large saucepan, water sauté* the vegetables for 5 minutes or until vegetables begin to soften. Add vegetable broth and all other ingredients and bring to a boil. Reduce heat and simmer on medium-low for one hour, stirring occasionally until barley is soft and somewhat fluffy. Remove bay leaves and serve. *NOTE: If you would like more veggies, add an extra bag of frozen Vegetables for Soup *NOTE: To water saute', heat your pan on high heat until water sputters when dropped in the pan. Use small amount (2 or 3 tablespoons) of vegetable broth or water and add more water as needed until the vegetables are slightly tender.
Banana Berry Breakfast 1 4 cup Water (add more if preferred) 1 4 cup Old-Fashion Rolled Oats 1 cup frozen Mixed Berries (substitute fresh or frozen blueberries, blackberries or strawberries) 1 tablespoon Walnuts chopped 1 2 tablespoon raw Sunflower Seeds 1 tablespoon Raisins 1 teaspoon Cinnamon 1 2 medium Banana sliced Combine all ingredients into a microwaveable bowl. Heat for 1 & 1/2 minutes. Stir. Heat for an additional 1 minute. Stir and serve. (Note: If making on the stove increase water to 1/2 cup, bring to a boil. Add oats and simmer for 5 minutes. Add berries and stir until heated. Remove from heat and stir in the remaining ingredients. )
Broccoli and Garbanzo Bean Salad Serves 4 For Salad 6 cups Broccoli (cut into small florets) 1 (15 ounce) Garbanzo Beans/Chickpeas (rinsed and drained) 1 4 cup chopped Red Onion 1 1 2 cups halved Cherry Tomatoes 1 2 tablespoon Walnuts (chopped; substitute pine nuts) 1 large bag Mixed Salad Greens (4 cups per serving) For Dressing 1 4 cup Lemon Juice (fresh or bottled) 1 2 cup Water 2 tablespoons Walnuts 1 4 cup Dates (chopped) 1 tablespoon Dijon Mustard 1 clove Garlic Steam broccoli until just tender, about 5 minutes. Cool. In a large bowl combine the cooled broccoli with garbanzo beans, onion, cherry tomatoes and nuts. Blend dressing ingredients in a high-powered blender. Toss salad with desired amount of dressing. Save leftover dressing in the refrigerator for a leftover salad.
Easy Baked Salmon Serves 4 4 (6 oz.) Salmon Fillets 1 tablespoon Garlic Powder 1 tablespoon Dried Basil 1 2 teaspoon Salt 1 medium Lemon cut into four wedges Preheat oven to 350 degrees F. Spray a baking dish with non-stick cooking spray. Rinse salmon fillets under cool water, and pat dry with paper towels. Place fillets in baking dish. In a small bowl mix together the garlic powder, basil and salt. Sprinkle herb mixture over the fillets. Bake in preheated oven until the fish flakes when pulled apart with a fork, about 30 minutes. Serve with lemon wedges.
Roasted Asparagus Serves 2 1 pound Asparagus spears trimmed drizzle of olive oil salt and pepper to taste Preheat oven to 400 F. Arrange asparagus spears in a single layer on a large rimmed baking sheet. Drizzle oil over asparagus or spray with a Misto Olive Oil Sprayer and turn to coat. Season with salt and pepper. Roast, turning occasionally, until lightly browned and just tender, 18-20 minutes. Your Favorite Breakfast Choose your favorite breakfast this morning. Remember that lean meats and starches (i.e. starchy vegetables or grains) are limited. So if you have eggs, do not have meat with lunch or dinner. Likewise, if you have oatmeal, do not have a starch with lunch or dinner.